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Monthly Archives: December 2015
WOD – 1/1/2016

1/1/2016 Lift Back Squat – 6×2 Accessory Workout – WOD Romwod and Recovery

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WOD – 12/31/2015

12/31/2015 Lift Bench Press – 6×3 Accessory Workout Pendlay Rows – 3×10 Ring Push Ups – 3×10 WOD 50 PUsh Presses for Time LV1 – 75/55 LV2 – 95/65

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WOD – 12/30/2015

12/30/2015 Lift Back Squat – 6×3 Accessory Workout Front Rack Lunges – 3×10 Good Mornings – 3×10 WOD 21-15-9 Snatches & TTB LV1 – 95/65 LV2 – 115/75

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WOD – 12/29/2015

12/29/2015 Lift 10:00 EMOM 1 Clean and 1 Jerk Accessory Workout 8:00 EMOM LV1 – 5 Pull Ups, 8 Wallballs LV2 – 5 C2B, 10 Wallballs WOD 3 Rounds for Time LV1 – 10 HSPUs, 20 Sit Ups LV2 – 10 HSPUs with Deficit Plus GHDs

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WOD – 12/28/2015

12/28/2015 Lift Back Squats – 6×2 Accessory Workout 10:00 EMOM 5 Hang Cleans 15 Double Unders WOD 10:00 AMRAP 5 Deadlifts @ 135/95 LV1, 185/125 LV2 15 Burpee Box Overs

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WOD – 12/23/2015

12/23/2015 12 Days of Christmas WOD 1 HSPU 2 Thrusters 3 TTB 4 Box Jumps 5 Deadlifts 6 Walls Balls 7 Hang Cleans 8 Sit Ups 9 Kettle Bell Swings 10 Burpees 11 Snatches 12 Pull Ups

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WOD – 12/22/2015

12/22/2015 Lift Range of Motion – 15:00 Push Press – 1 Rep Max Accessory Workout — WOD 500m Row Buy In 21-15-9 Front Squat Plate Burpees (135/95) 50 Double Unders Cash Out

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WOD – 12/21/2015

12/21/2015 Lift 12:00 EMOM 2 Overhead Squats Choose one weight for entire EMOM Accessory Workout Front Rack Lunges 3×10 – 5 each leg, heavy weight Deadlift 5×5 @ 60% WOD “Angie” 100 Pull Ups 100 Sit Ups 100 Push Ups 100 Squats for Time

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WOD – 12/18/2015

12/18/2015 Lift 3 Position Snatch: Pocket, Hang, Floor Accessory Workout Bench Press, 3×3 @ 75 10 Push Ups between sets WOD 3 Rounds for Time 5 TTB 5 Deadlifts 5 Hang Cleans 5 Shoulders to Overhead 115/75

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WOD – 12/17/2015

12/17/2015 Lift Range of Motion 20 Minutes Accessory Workout 50 GHDs WOD Row 3K

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